Thursday:
Lift: Back Squat
3 x 10 @ 65%
18M AMRAP
12 Toes to Bar
12 Wall Balls @ 30/20
12 Double DB Lunge @ 50/35
Wednesday:
Lift: Bench Press
6 x 4 @ 72.5%
21-15-9
Bench Press @ 155/105
Pull Ups
Tuesday:
Run
10 x 300M
2:00 Walk
Monday:
5 Rds, :30 Work
1. No push Burpee
2. Cal row
3. DB Snatch
4. Double unders
Lift: Clean technique work
Thursday:
Lift: DB Lunge
5 Sets
20M Farmers Carry Walking Lunge @ 50s/35s
1:00 Rest
15 Min AMRAP
10 Deadlift @ 155/105
10 Pull Ups
20 Sit Ups
Wednesday:
Lift: Press
4 Sets @ ~55%
3 Strict Press
5 Push Press
Use same weight across both sets
3 Rds
4 Wall Walks
75 Double Unders
25 Cal Row
Tuesday:
10K C2 Bike
5K Run
Monday:
50/40 Assault Bike Cals
3:00 Rest
30-20-10
Slam Ball Box Stepovers
Assault Bike Cals
3:00 Rest
50/40 Assault Bike Cals
Time cap: 20 minutes
Lift: Clean
Coach-led clean technique work
Thursday:
Lift: Strict Press
10 Min EMOM
6 Strict Press
4 Sets
3 Min AMRAP
3 Wall Walks
12 KBS
Max Cal Echo Bike
Rest 2:00
Wednesday:
Lift: Deadlift
3 Clusters
4-3-2
4 Rds
60 Double Unders
20 Wall Balls
Tuesday:
3 Rds
7 Min AMRAP
200M Run
Rd 1: 10 Pull Ups
Rd 2: 15 Push Ups
Rd 3: 25 Air Squats
3 Min Rest
Monday:
20 Min AMRAP
20 Cal Assault Bike
200M Run
10 Burpees
Lift:
Front Squat
5 x 5
Thursday:
Lift: Deadlift
5 Rds, E2MOM
Max deadlift @ 50% in :30
5 Rds
16 Toes to bar
50 Double Unders
16 DB Snatches @ 50/35
Wednesday:
Lift: Push Press
5 x 3 with 2 sec pause in the dip
4 Rds
10 Burpee Box Jumpovers
12 Cal Row
15 Wall balls
Tuesday:
Murph Prep
2 Rds
800M Run
Rest 3 Min
5 Rds Cindy
Rest 3 Min
Monday:
20M AMRAP
20 Cal Row
10 No Push Burpees
200M Run
10 Ring Rows
Lift: Front Squat
Build up to a heavy 3 for 3 sets
Thursday:
Strength: Push Press
Every :90, max push press @ 95/65 in :30
WOD
75 Double Unders
35 Sit Ups
10 Devil Press @ 35/20
35 Sit Ups
10 Devil Press @ 35/20
35 Sit Ups
75 Double Unders
Wednesday:
Strength: Deadlift
5 Sets
3 Heavy Deadlift
10 Russian KBS (as explosive as possible)
15M AMRAP
18 Wall Balls
14 Pull Ups
10 Deadlift @ 155/105
Tuesday:
45 minute walk with a sandbag
Monday:
3 Rds
300M Row
15 No Push Burpee over the Rower
300M Row
1:00 Rest
Strength: Squat
4 Sets
3 Front Squat w/ 4 sec descent